PED 001 Module Midterm

Physical Education Department
College of Arts and Sciences

Mindanao State University-Buug Campus
Health and
PED 001
Physical Education 001

EXERCISE PRESCIPTION AND MANAGEMENT
A College Worktext 2
Wellness •
JOSEPHINE S. DUYAGUIT, MSPE

MSU-Buug Campus
Datu Panas, Buug, Zamboanga Sibugay
PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
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PREFACE
Physical Education is an integral part of an educational program that is designed for the
optimum development of the students through bodily movement, sports, games and other physical
activities that will lead them to a healthier and more satisfying life.
Basic Physical Education in tertiary level refers to the four courses/subjects given to the
students in the first four semesters of their curriculum program. Exercise Prescription and
Management (PED 001) is the prerequisite for the next three subjects.
This set of College Worktext 1 for Physical Education 001 is compiled for the exclusive
use of PED 001 students solely for the MSU-Buug Campus. It is a compilation of the lessons and
activities to be taken in the class, either online, blended or offline. This is compiled to make
teaching and learning easier for both the teacher and students.
This has three parts, Chapter 4 deals with the introduction of Physical Fitness, its historical
background, and components. Further, Chapter 5 is dealing with Physical Fitness Testing and
lastly Chapter 6 is Exercise Prescription and Management.
Furthermore, this worktext only desires to contribute to the holistic development of each
Filipino learner in the hopes that every college student does not just become healthy, an expert in
his field but one who truly loves fitness. To add on, this worktext aspire that health is the key to
have a satisfying, happy and quality life.
Ma’am Ping

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DEDICATION
This worktext is lovingly dedicated to all my colleagues in the profession and to all our
loved ones. Thank you for the inspiration.

TABLE OF CONTENTS
Preface ___________________________________ i
Dedication ___________________________________ ii
Chapter 4: Physical Fitness
Lesson 1: What is Physical Fitness? ___________________________________

Lesson 2: Historical Background ___________________________________
Lesson 3: Components ___________________________________
Lesson 4: Benefits of Physical Fitness
Chapter 6: Physical Fitness Testing ___________________________________
Chapter 5: Exercise Prescription
Lesson 1: What is Exercise ___________________________________

Prescription
Lesson 2: Types of Exercises ___________________________________
Lesson 3: Phases of Exercise ___________________________________
Lesson 4: Effects of Exercise ___________________________________
References ___________________________________
___________________________________

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Physical fitness
Learning Objectives:
At the end of the chapter, the students are expected to:
1. Recognize the history of physical fitness in the world and in the Philippines.
2. Analyze and differentiate the components of physical fitness.
3. Conduct a Physical Fitness Test.
4. Present the importance and usage of physical fitness component on one’s daily
routine.
Lesson 1: Physical Fitness
What does physical fitness mean to you? Do you consider physical fitness only applies to
elite athletes and sports enthusiasts? Do you have to train as hard as elite athletes to gain physical
fitness attributes and benefits? Do you consider yourself to be physically fit?
Content
Physical fitness refers to the ability of your body systems to work together efficiently to
allow you to be healthy and perform activities of daily living. Being efficient means doing daily
activities with the least effort possible. A fit person is able to perform schoolwork, meet home
responsibilities, and still have enough energy to enjoy sport and other leisure activities. A fit person
can respond effectively to normal life situations, such as raking leaves at home, stocking shelves
at a part-time job, and marching in the band at school. A fit person can also respond to emergency
situations - for example, by running to get help or aiding a friend in distress.
To wrap it up, Physical Fitness is generally defined as a set of abilities that an individual
possesses in order to perform specific types of physical activity efficiently and effectively. It is
also the ability to carry out to alertness and vigor, without undue fatigue, and with enough energy
reserve to meet enjoy leisure time. Likewise, it is the ability to function efficiently and effectively,
to enjoy healthy, to resist disease, and to cope with emergency situations.

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Lesson 2: History of Physical Fitness
Greece
• Major influence on physical development

• The main elements in Greek boys were gymnastics and music
• Gymnastics had a wide variety of physical activities and sports
• Greek boys were encouraged to become athletes so they could compete in games
• The greek boys competing in sports made up a greek sporting calendar with a number of
games Greece
Roman
• Military training was important to Roman life

• The education for boys going to the military slanted in obedience, discipline, and physical
prowess which all add up to gymnastics
• On November 27,1885 in Roman, people formed an Association for the Advancement of
Physical Activity because there were no specific groups for any physical activity
• Dr. Edward Hitchcock founded the first college department of physical education at
Amherst College
YMCA
• The YMCA began in England in 1844

• It was devoted to character education and physical activity
• In 1851 the first American YMCA was formed in Boston YMCA
USA and Europe
• 1885 – birth of physical fitness

• Frank Lloyed – head of New York University Fitness
Expansion of Public Schooling
• In 1901 the first master’s degree program in physical education started at Teachers College
in Colombia
• In 1903 Delphine Hanna appointed first female full professor of physical education
• In 1908 the first high school swimming pool was built in Detroit
• In 1911 the National Park service was formed which is known as an agency of the United
States federal government that manages all U.S. national parks, many american national

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monuments, and other conservation and historical properties with various title designations
Philippines
• 1920 – Physical Fitness program is integrated as part of educational curriculum

• 1946 – PE and Health were added in the curriculum
• Sec. Juan C. Manuel – approved the operation of physical; fitness on April 27, 1971
• January 1972 – implementation of Physical Fitness program in pilot school
Modern Physical Activity
• Today there is not many physically active people

• due to videogames and television some people don’t have the motivation
• Physical and mental fitness play very important roles in your lives and people who are
both, physically and mentally fit are less prone to medical conditions as well
• A person who is fit is capable of living life to its fullest extent
• Some modern physical activities include walking, running, sports (baseball, football,
cheerleading, swimming, etc.), working out/exercising, and many more.
Friedrich Jahn
The father of our more modern physical education classes, who was a teacher in the early
1800s who began teaching a program of outdoor physical education activities for students in the
secondary schools where he taught.
Learning Activity
4.1 Timeline
Cite three important events of Physical Fitness and enumerate its contribution.
Note: For online and blended learning log in to
www.msubuug.com/https://www.facebook.com/groups/2913724558731603
Assessment
4.2 Look Beyond
1. Name four challenges that the physical fitness is facing during the new normal.
2. Name four ways or means to hurdle the challenges you’ve enumerated on item No. 1


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Lesson 3: Components of Physical Fitness
HEALTH RELATED FITNESS COMPONENTS
Health Related Fitness (HRF) – is the ability of the body to meet the demands of daily physical
effort and activity, to have enough energy for unexpected emergencies and to enjoy the feeling of
well being that regular exercise brings.
The 5 components of physical fitness are often used in our school systems, health clubs and
fitness centers to gauge how good a shape we are truly in. The 5 components that make up total
fitness are:
• Cardiovascular Endurance
• Muscular Strength
• Muscular endurance
• Flexibility
• Body Composition
Total fitness can be defined by how well the body performs in each one of the components of
physical fitness as a whole. It is not enough to be able to bench press your body weight. You also
need to determine how well you can handle running a mile etc.
A closer look at the individual components:
1. Cardiovascular endurance is the

ability of the heart and lungs to work
together to provide the needed oxygen
and fuel to the body during sustained
workloads. Examples would be
jogging, cycling and swimming. The
Cooper Run is used most often to test
cardiovascular endurance.

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2. Muscular strength is the amount of force a

muscle can produce. Examples would be the
bench press, leg press or bicep curl. The push
up test is most often used to test muscular
strength.
3. Muscular endurance is the ability of the muscles to

perform continuous without fatiguing. Examples
would be cycling, step machines and elliptical
machines. The sit up test is most often used to test
muscular endurance.
4. Flexibility is the ability of each joint to move

through the available range of motion for a
specific joint. Examples would be stretching
individual muscles or the ability to perform
certain functional movements such as the lunge.
The sit and reach test is most often used to test
flexibility.
It involves four basic movements, namely:
4.1 Flexion – bending a body segment

4.2 Exension – straightening a body segment
4.3 Abduction – moving a limb away from the body
4.4 Adduction – moving a limb toward the body

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5. Body composition is the amount of fat mass
compared to lean muscle mass, bone and organs. This
can be measured using underwater weighing, Skinfold
readings, and bioelectrical impedance. Underwater
weighing is considered the “gold standard” for body
fat measurement/ hydrostatic underwater weighing,
however because of the size and expense of the
equipment needed very few places are set up to do this
kind of measurement.
PERFORMANCE / SKILL RELATED FITNESS COMPONENTS
Performance Related Fitness (PRF) – components are associated more with performance than
good health. To compete in selected sporting activities, one develops a high level of Health-
Related Fitness plus Performance Related Fitness.
There are six skill-related fitness components: agility, balance, coordination, speed, power,
and reaction time. Skilled athletes typically excel in all six areas.
1. Agility is the ability to change and

control the direction and position of the body
while maintaining a constant, rapid motion. For
example, changing directions to hit a tennis
ball.

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2. Balance is the ability to control or stabilize the

body when a person is standing still or
moving. For example, in-line skating.
3. Coordination is the ability to use the senses together

with body parts during movement. For example,
dribbling a basketball. Using hands and eyes together
is called hand-eye coordination.
4. Speed is the ability to move your body or parts of your

body swiftly/cover a distance in a short period of time.
Many sports rely on speed to gain advantage over your
opponents. For example, a basketball player making a
fast break to perform a lay-up, a tennis player moving
forward to get to a drop shot, a football player out
running the defense to receive a pass.
5. Power is the ability to move the body parts swiftly while applying the maximum force of the
muscles. Power is a combination of both speed and muscular strength. For example, fullbacks
in football muscling their way through other players and speeding to advance the ball and
volleyball players getting up to the net and lifting their bodies high into the air.

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6. Reaction Time is the ability to reach or respond quickly to what you hear, see, or feel. For
example, an athlete quickly coming off the blocks early in a swimming or track relay, or
stealing a base in baseball.
Lesson 4: Benefits of Physical Fitness
General Health
• Improves your overall health

• Makes you feel good
• Improves your quality of life
• Enhances your appearance
• Improves your skin tone
Mental Health and Well-Being
• Boosts your intellectual capacity

• Helps you manage stress more effectively
• Alleviates depression
• Reduces your level of anxiety
• Helps you sleep better
• Boosts your self-esteem and confidence
• Helps relieve and prevent migraine headaches
• Bolsters efforts to quit smoking
• Helps reverse some of the effects of smoking
Functional Capacity
• Boosts your energy level

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• Builds your muscular strength and endurance
• Increases bone density
• Increases your stamina and ability to do continuous work
• Improves your balance and coordination
• Improves your flexibility
• Provides protection against injury
• Improves your posture
Weight Management
• Helps you lose weight and prevent weight gain

• Elevates your metabolism so you burn more calories every day
• Lowers incidence of obesity
Cardiovascular Health
• Strengthens your heart and lowers your heart rate

• Reduces your risk of heart disease
• Decreases your blood pressure
• Lessens your risk of stroke
Disease Prevention
• Boosts your immune system

• Improves control of blood sugar
• Increases HDL (good) cholesterol and lowers LDL (bad) cholesterol
Learning Activity
4.3 : Label Me
What to do?
Collect one picture of each component of physical fitness and label it.
Submission: November 9, 2020


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Assessment
4.4: On your Own
1. What is physical fitness?
2. What is the importance of health related and skill related components in our daily life?
Note: For online and blended learning log in to www.msubuug.com

https://www.facebook.com/groups/2913724558731603

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Physical fitness testing/physical fitness assessment

1. Acquire knowledge on how the tests are being conducted and taken; and
2. Determine one’s physical fitness level.
Activity 1: Health Appraisal Record
A. Personal Data
Name: ___________________________________ Gender: ________ Age: ______
B. PAR Q & YOU
Please read the questions carefully and answer each one honestly by putting a check or
ticking.
YES NO
1. Has your doctor ever said that you have a heart condition and you should only do
physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical
activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in
your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your
blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?

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Note:
It is important that you answer all questions honestly. The PAR Q is a scientifically and
medically researched exercise selection device. It complements exercise program, exercise testing
procedures and the liability considerations of attendant with such programs and testing procedure.
PAR Q, like any other pre-exercise screening device, will misclassify a small percentage of
prospective participants, but exercising screening method an entirely avoid this problem.
Warning: Please consult your instructor if you have a YES ANSWER on the PAR Q Test before
you proceed to the series of Physical Fitness Testing
Reference:
Corbin, et.al. 3rd Edition. Concepts of Fitness and Wellness. McGraw Hill Companies, USA,
2000.
Activity 2: Cardiovascular Endurance
Name of Activity: Step Test at Home
• Purpose: This simple test is designed to assess your cardiovascular endurance.
• Equipment:
12 inch high bench (or a similar sized stair or sturdy box), a watch
for timing minutes.
• Procedure
Step on and off the box for three minutes. Step up with one foot
and then the other. Step down with one foot followed by the other foot.
Try to maintain a steady four beat cycle. It's easy to maintain if you say
"up, up, down, down". Go at a steady and consistent pace.
• Measurement/Scoring
At the end of three minutes, remain standing while you
immediately check your heart rate. Take your pulse for one minute (e.g.
count the total beats from 3 to 4 minutes after starting the test).

• Note: Record your score and or result on Laboratory Sheet Summary
3-Minute Step Test (Men) - Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <79 <81 <83 <87 <86 <88
Good 79-89 81-89 83-96 87-97 86-97 88-96
Above Average 90-99 90-99 97-103 98-105 98-103 97-103
Average 100-105 100-107 104-112 106-116 104-112 104-113
Below Average 106-116 108-117 113-119 117-122 113-120 114-120
Poor 117-128 118-128 120-130 123-132 121-129 121-130
Very Poor >128 >128 >130 >132 >129 >130
3-Minute Step Test (Women) - Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <85 <88 <90 <94 <95 <90
Good 85-98 88-99 90-102 94-104 95-104 90-102
Above Average 99-108 100-111 103-110 105-115 105-112 103-115
Average 109-117 112-119 111-118 116-120 113-118 116-122
Below Average 118-126 120-126 119-128 121-129 119-128 123-128
Poor 127-140 127-138 129-140 130-135 129-139 129-134
Very Poor >140 >138 >140 >135 >139 >134
Source: Canadian Public Health Association Project (see Canadian Home Fitness Test)
https://www.youtube.com/watch?v=kPbmoq5V6AA

Activity 3: Muscular Endurance
Name of Activity: Partial Curl-Up Test (from the Connecticut Physical Fitness Test)
• Purpose: The curl-up test measures abdominal strength and endurance, which is important in
back support and core stability.
• Equipment: a flat, clean, cushioned surface, meter stick, tape, recording sheets, and pen
• Procedure: The starting position is lying on the back with

the knees flexed and feet 12 inches from the buttocks. The
feet cannot be held or rest against an object. The arms are
extended and are rested on the thighs. The head is in a neutral
position. The subject curls up with a slow controlled
movement, until the student's shoulders come off the mat
two inches, then back down again. One complete curl-up is
completed every three seconds (1.5 seconds up and 1.5
seconds down, with no hesitation), and are continued until
exhaustion (e.g. the subject cannot maintain the rhythm).
There is no pause in the up or down position, the curl-ups
should be continuous with the abdominal muscles engaged
throughout.
• Scoring: Record the total number of curl ups. The

completion of one complete curl up counts as one. Only correctly performed curl ups should be
counted - the sit up is not counted if the shoulders are not raised up two inches; the head touches
the mat; the heels come off the mat and or the student is off cadence.
https://www.youtube.com/watch?v=ziO-8Cel17Q
https://www.topendsports.com/testing/tests/curl-up-partial.htm

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Activity 4: Muscular Strength
Name of Activity: Modified Push Up for Women
• Purpose: To test the strength and endurance of the arm

muscle
• Equipment: Mat
• Procedure
1. Begin in a kneeling position on a mat with hands

below shoulders and knees behind hips so back is
angled and long.
2. Tuck toes under, tighten abdominals, and bend elbows to lower chest toward the floor.
Keep your gaze in front of your fingertips so neck stays long.
3. Press chest back up to start position.
4. Repeat for desired number of repetitions.
While performing this exercise, make sure to keep your spine long and straight, and don’t
stare down at the ground! Keep your gaze about 6 inches in front of your fingertips, which will
also help you maintain a straight spine. When you lower down, make sure those elbows get all the
way to 90 degrees so you can achieve maximum results from this exercise.
• Scoring:
Record the total number
https://www.youtube.com/watch?v=SVfWdQTyEMs

Name of Activity: Push Up
• Purpose: To test the strength and endurance of the arm muscle
• Equipment: Mat
• Procedure:
A standard push-up begins with the hands and toes touching the floor, the body and legs in
a straight line, feet slightly apart, the arms at shoulder-width apart, extended and at a right angle
to the body. Keeping the back and knees straight, the subject lowers the body to a predetermined
point, to touch the ground or some other object, or until there is a 90-degree angle at the elbows,
then returns back to the starting position with the arms extended. This action is repeated without
rest, and the test continues until exhaustion, or until they can do no more in rhythm or have reached
the target number of push-ups.
• Scoring: Record the number of correctly completed push-ups.
https://www.youtube.com/watch?v=_l3ySVKYVJ8

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Activity 5: Flexibility
Name of Activity: Sit & Reach Flexibility
• Purpose:
This simple test is designed to measure the flexibility of your hamstrings and lower back.
• Equipment:
Ruler
• Procedure
1. Get a meter or yard stick and

place a piece of tape on the 15 inch
mark.
2. Sit down, take your shoes off,
and put heels at the edge of the
tape.
3. Place your feet 12 inches apart
from one another.
4. Take a deep breath in and deep breath out reaching as far as you can with straight legs.
You hands must overlap (one cannot reach farther than)
• Scoring: Record the best of three scores
https://www.youtube.com/watch?v=uBrF5VfxrmM

Activity 6: Body Composition
Formula: BMI = weight (kg)/height (m2)
1. Divide you weight in pounds by 2.2 to determine your weight in kilograms

2. Multiply your height in inches by 0.0254 to determine your height in meters
3. Square your height in meters (multiply your height in meters by height in meters)
4. Divide your weight in kilograms from Step 1 by your weight in meters squares
from Step 3.
Activity 7: Agility
Name of Activity: Shuttle Run
• Purpose:
This is a test of speed and agility, which is

important in many sports.
• Equipment:
wooden blocks, marker cones, measurement tape, stopwatch, non-slip surface.
• Procedure:
This test requires the person to run back and forth between two parallel lines as fast as
possible. Set up two lines of cones 30 feet (9.15m) apart or use line markings, and place two
blocks of wood or a similar object behind one of the lines. Starting at the line opposite the
blocks, on the signal "Ready? Go!" the participant runs to the other line, picks up a block and
returns to place it behind the starting line, then returns to pick up the second block, then runs
with it back across the line.

• Scoring:
Two or more trails may be performed, and the quickest time is recorded. Results are
recorded to the nearest tenth of a second.
https://www.youtube.com/watch?v=Zcj_xdwLnNc
Activity 8: Balance
Name of Activity: Standing Balance Test
• Purpose: To assess whole body balance ability.

• Equipment required: flat, non-slip surface, stopwatch, paper and
pencil.
• Procedure: Remove the shoes and place the hands on the hips, then
position the non-supporting foot against the inside knee of the
supporting leg. The subject is given one minute to practice the
balance. The subject raises the heel to balance on the ball of the foot.
The stopwatch is started as the heel is raised from the floor. The
stopwatch is stopped if any of the follow occur:
the hand(s) come off the hips

the supporting foot swivels or moves (hops) in any direction
the non-supporting foot loses contact with the knee.
the heel of the supporting foot touches the floor.
Rating Score (seconds)

Excellent > 50
Good 40 - 50
Average 25- 39
Fair 10 - 24
Poor < 10

• Scoring: The total time in seconds is recorded. The score is the best of three attempts. The
table lists general ratings for this test.
https://www.youtube.com/watch?v=aG6AWc1qqgM
Activity 9: Coordination
Name of Activity: Paper Ball Bounce
• Purpose: To measure hand-eye coordination
• Equipment: Sheet of notebook paper into a ball
• Procedure: Wad up a sheet of notebook paper into a ball. Bounce the ball back and forth
between the right and left hands. Keep the hands open and palms up. Bounce the ball 3 times
with each hand (six times total), alternating hands for each bounce.
• Scoring: Record the number of bounces completed

Activity 10: Speed
Name of Activity: 50meter dash
• Purpose: The aim of this test is to determine acceleration

and speed.
• Equipment required: measuring tape or marked track,

stopwatch, cone markers, flat and clear surface of at least 70
meters.
• Procedure: The test involves running a single maximum

sprint over 50 meters, with the time recorded. A thorough
warm up should be given, including some practice starts and
accelerations. Start from a stationary standing position (hands cannot touch the ground), with
one foot in front of the other. The front foot must be behind the starting line. Once the subject
is ready and motionless, the starter gives the instructions "set" then "go.". The tester should
provide hints for maximizing speed (such as keeping low, driving hard with the arms and legs)
and the participant should be encouraged to not slow down before crossing the finish line.
• Scoring: Two trials are allowed, and the best time is recorded to the nearest 2 decimal places.
The timing starts from the first movement (if using a stopwatch) or when the timing system is
triggered, and finishes when the chest crosses the finish line and/or the finishing timing gate is
triggered.
https://www.youtube.com/watch?v=_Zv5zAfaHio

Activity 11: Power
Name of Activity: Vertical Jump Test (Sargent Jump)
• Purpose: to measure the leg muscle power
• Equipment required: measuring tape or marked wall, chalk for marking

wall (or Vertec or jump mat).
• Procedure (see also variations below): the athlete stands side on to a wall
and reaches up with the hand closest to the wall. Keeping the feet flat on
the ground, the point of the fingertips is marked or recorded. This is called
the standing reach height. The athlete then stands away from the wall, and
leaps vertically as high as possible using both arms and legs to assist in
projecting the body upwards. The jumping technique can or cannot use a
countermovement. Attempt to touch the wall at the highest point of the
jump. The difference in distance between the standing
• Scoring: The jump height is usually recorded as a distance score. See the
vertical jump norm table to rate scores. For more information, see a selection of vertical jump
test results. It is also possible to convert jump height into a power or work score.
https://www.bing.com/videos/search?q=sergeant+jump&docid=607999530733142396&mid=97D9B
E0D910DDB5D88F097D9BE0D910DDB5D88F0&view=detail&FORM=VIRE

Activity 12: Reaction Time
Name of Activity: Ruler Drop Test
• Purpose: to measure reaction time, hand-eye quickness and attentiveness.
• Equipment required: 1 meter long ruler or Yardstick, calculator.
• Procedure: The person to be tested stands or sits near the edge of a table, resting their elbow
on the table so that their wrist extends over the side. The assessor holds the ruler vertically in
the air between the subject's thumb and index finger, but not touching. Align the zero mark
with the subjects fingers. The subject should indicate when they are ready. Without warning,
release the ruler and let it drop - the subject must catch it as quickly as possible as soon as
they see it fall. Record in meters the distance the ruler fell. Repeat several times (e.g. 10 times)
and take the average score.
Calculation: Calculate the average distance the meterstick fell. Use the table below to determine
how long it took the ruler to fall the measured distance (distance in cm, time in seconds). The table
is based on the following formula, where d = the distance the ruler fell in meters, g = the
acceleration of gravity (9.8 m/s^2), and t = the time the ruler was falling (seconds)
t = sqrt ( 2d / g )
distance (cm) time (seconds) distance (cm) time (seconds)
1 0.045 51 0.323
2 0.064 52 0.326
3 0.078 53 0.329
4 0.090 54 0.332
5 0.101 55 0.335
6 0.111 56 0.338
7 0.120 57 0.341
8 0.128 58 0.344
9 0.136 59 0.347

10 0.143 60 0.350
11 0.150 61 0.353
12 0.156 62 0.356
13 0.163 63 0.359
14 0.169 64 0.361
15 0.175 65 0.364
16 0.181 66 0.367
17 0.186 67 0.370
18 0.192 68 0.373
19 0.197 69 0.375
20 0.202 70 0.378
21 0.207 71 0.381
22 0.212 72 0.383
23 0.217 73 0.386
24 0.221 74 0.389
25 0.226 75 0.391
26 0.230 76 0.394
27 0.235 77 0.396
28 0.239 78 0.399
29 0.243 79 0.402
30 0.247 80 0.404
31 0.252 81 0.407
32 0.256 82 0.409

33 0.260 83 0.412
34 0.263 84 0.414
35 0.267 85 0.416
36 0.271 86 0.419
37 0.275 87 0.421
38 0.278 88 0.424
39 0.282 89 0.426
40 0.286 90 0.429
41 0.289 91 0.431
42 0.293 92 0.433
43 0.296 93 0.436
44 0.300 94 0.438
45 0.303 95 0.440
46 0.306 96 0.443
47 0.310 97 0.445
48 0.313 98 0.447
49 0.316 99 0.449
50 0.319 100 0.452
• Scoring: There is a scoring table on the make your own Reaction Timer page where you
can rate your score.
https://www.youtube.com/watch?v=nheOQILMZJQ

5.1 LABORATORY SHEET SUMMARY
Par-Q Result:
Please indicate on the space provide the respective number of YES answers and NO
answers
Yes: __________ No: ___________
Warning: Please consult your instructor if you have a YES ANSWER on the PAR Q Test before
you proceed to the series of Physical Fitness Testing
Activity No. and Name Name of the Test Score Rating/Grade
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
5.2 Assessment
1. Which of the following tests you find it easy and hard?
Submission; November 23, 2020

EXERCISE PRESCRIPTION
1. Explain the importance of exercise prescription to a fitness program.

2. Identify the different types of exercises and differentiate each type and fit it according
to individual’s fitness goal; and
3. Design an exercise plan/program to address all components of physical fitness.
Lesson 1: What is Exercise Prescription
What is Exercise Prescription? Exercise prescription commonly refers to the specific plan
of fitness-related activities that are designed for a specified purpose. It is based on the individual's
level of health and fitness, and his or her aims. Due to the specific and unique needs and interests
of the individual, the goal of exercise prescription should be successful integration of exercise
principles and behavioral techniques that motivates the participant to adhere, thus achieving their
goals.
Apply the FITT principle when prescribing exercise:
• Frequency
o How many times a week for an activity?
o For sedentary individuals, start with 2-3 days/week of aerobic exercise and build
up to 5 days/week. Help to establish an exercise routine.
• Intensity
o How hard to exert?
o Someone new to exercise should start at a low intensity (60%), but health changes
occur at a moderate exercise intensity (80%)
• Type
o Which type of activity agreed with the exercising individual
o Should be enjoyable, affordable, and achievable
• Time
o How long in minutes
o This does not include the warm up or cool down.
o 10 min bouts of exercise can be accumulated throughout the day

o If walking is the exercise - first increase the time before increasing the intensity
(walking uphill/at a quicker pace)
Lesson 2: Types of Exercise
Exercise is physical activity that is planned, structured, and repetitive for the purpose of
conditioning any part of the body used to improve health and maintain fitness.
The World Health Organization (WHO) and American Heart Association (AHA)
recommend 150 minutes of moderate intensity physical activity or 75 minutes of vigorous physical
activity weekly. The time intervals should be at least 10 minutes or more per session.
Moderate physical activity should raise and maintain your heart rate to 50 - 70 percent of
your maximal heart rate. For a 40-year-old, this would equate to a heart rate in the 90 - 126 range.
Vigorous physical activity should raise and maintain your heart rate to 70 – 85 percent of
your maximal heart rate. That would equate to a heart rate in the 126 - 153 range for a 40-year-
old.
The type of exercise depends on the individual's fitness goal. The different types of exercise
vary according to its needs and its effects. Some types of exercise improve flexibility and muscle
strength. Others use the large muscles in your body to build heart strength. Still others increase
endurance. The three types of exercises fall into following categories-aerobic, strength
conditioning, and flexibility.
1. Aerobic/pulse rated exercises are any type of activity that utilizes oxygen to fuel your muscles.
It involves the ability of the heart, lungs, and the circulatory system. Any exercise that
repetitively uses the large muscle of your arms and legs for a sustained period of time can be
aerobic. Examples of aerobic exercises include brisk walking running, jumping rope, bicycling
or stationary cycling, swimming, star climbing, rowing, and cross-country skiing. Sports that
involve continuous running, such as basketball and soccer, also are aerobic exercises.
Examples of Aerobic Exercises:
Running - Running is a high

intensity, high-impact exercise so good
technique is important to ensure that you
get the most from a run. It requires more
power than walking; at one point in the
running action, both feet are off the
ground at the same time. The feet hit the
ground with more force, which makes
running a high-impact exercise (Roberts,
2002).

Walking is one of the best and certainly of the most versatile way to keep fit and
suitable to all fitness levels. It is a low impact exercise that works the glutes and all the
muscles in the leg, specifically the quadriceps and hamstrings. The longer the stride, the
more effort you need to put into it, but the more you slow yourself down. Concentration
of the power to walk is in the back leg as it push you off the ground (Roberts,2002).
Example of Aerobic Dances
a.) Zumba Dance - is a popular

fitness program inspired by
Latin dance. The word
"Zumba" comes from a
Colombian word that means
to move fast and have fun,
which is just how people
describe the routine. Using
upbeat Latin music together
with cardiovascular exercise,
Zumba is aerobic dancing that
is lots of fun and easy to learn.
b.) Hip Hop
c.) Taebo - is an invention of Billy Blanks that combines a series of martial arts
movements with aerobic steps.
d.) Hataw
e.) Aero walk-is combination of walking steps and marching movements done
aerobically (http://dance.about.com/od/typesofdance/a/Zumba.htm)
Benefits of Aerobic Exercises
1. Increased maximal oxygen consumption

2. Improve cardiovascular function
3. Lower blood pressure and heart rate
4. Increased threshold of lactic acid accumulation
5. Increased in HDL
6. Decreased triglycerides
7. Reduced body fat and improved light control
8. Improved glucose tolerance and reduced insulin resistance
The Basic of Heart Rate and Exercise

To determine if there is an effect in the aerobics exercises of any exercise that you do is to
monitor your heart rate. Monitoring heart rate determines the intensity of the effort you have
exerted during exercise. This includes your resting heart rate, maximum heart rate reserve and
target heart rate and the recovery heart rate. The intensity training will be determined using the
Karvonen Method

Resting Heart Rate (RHR)- The number of pulse beat at resting phase. It is taken by
counting the beats for 1 minute. The best time to take the RHR is upon waking up in the morning.
The average RHR 75 beats for males and 80 for females per minute (Tulio: 2010).
Maximum Heart Rate (MHR) - is the maximum number of beats the heart can beats in 1
minute. To determine in a simpler method is to subtract one’s age from 220 (Tulio: 2010).
Heart Rate Reserve (HRR) refers to the range between resting and maximum heart rate.
For example, 10-year-old with a resting heart rate of 80 has a heart rate reserve of 130 (220 – 10
= 210; 210 - 80 = 130)
Target Heart Rate (THR) refers to the heart rate needed to gain a training benefit. It is
divided into five different levels or zones based on percentages of maximum heart rate achieved
Five Zones/Levels:
Zone/Level 1: 50% - 60% of maximum heart rate. This level is used for extended period
of exercise with the purpose of building endurance. The body will burn fats as fuel to this level.
Zone/Level 2: 60% - 70% of maximum heart rate. This level is also used to build
endurance, while helping to strengthen the heart. It is a moderate intensity that allows the
individual to continue for an extended period of time.
Zone/Level 3: 70% - 80% of maximum heart rate. This level is known the target heart rate
zone, is where optimal aerobic training takes place. Overload occurs and aerobic gains are
maximized in this zone.
Zone/Level 4: 80% - 90% of maximum heart rate. This level is referred to as the anaerobic
threshold and begins working anaerobically, as opposed to aerobics. Interval training usually takes
place in this zone.
Zone/Level 5: 90% - 100% of maximum heart rate. This is referred to as oxygen debt,
meaning the cardio-respiratory system can no longer supply oxygen to the working muscles to
sustain movement at the current pace. Pushing to this zone/level would lead to injury and danger
if you are not extremely fit.
Karvonen Method

The most popular and simplest way to determine the target heart rate, based on VO2max
and their correlation with heart rate.
The Karvonen Formula:
Maximum Heart Rate (MHR) = 220-age

Heart Rate Preserve (HRR) = maximum heart rate - resting heart rate
Target Heart Rate (THR) = heart rate reserve x (Training zone percentage) + resting
heart rate
Example:
A 16-year-old girl is figuring zone 2 in her training exercise with resting heart rate of 85
beats per minute would look like this:
Computation
MHR = 220 -16 yrs. old = 204 MHR

HRR = 204 – 85 = 119 HRR
THR @ 60% = 119 HRR x .60% + 85 bpm RHR = 156.4/ 156 THR
THR @ 70% = 119 HRR x .70 + 85 bpm = 168.3/168 THR
Target Heart Rate ZONE 2 = 158-168 THR
2. Strength – conditioning exercises compliment aerobic exercises by building muscular strength
Benefits of muscular strength and endurance

1. increased physical performance
2. reduced chances of injury
3. enhanced well-being in several areas
4. Prevents postural problems and low back pain
5. Protects the joints from sprains and strains
To improve muscular strength and endurance, the best way is through weight training,
using either free weights or weight machines. It is an efficient way to strengthen your muscles.
Strength-conditioning exercises are called resistance exercises (Fahey, et.al., 1994).
Classification of strength training according to Type of Muscular Contraction

a. ISOTONIC EXERCISE – the muscles are made to
contract and relax to gain tones. Muscles change length either
shortening or lengthening.
b. ISOMETRIC EXERCISE - The
muscles undergo tension and hold
certain position for sometime in order to
develop muscle strength. Muscle
remains in the same length.
c. ISOKINETIC EXERCISE - The muscles contract at constant speed

that is done with machine velocity. Stack weights controls the performer to
move faster.
Example: Rubber Band Workouts
What is Rubber band
Workout?
Resistance bands often come in
different colors signifying different
levels of resistance. Resistance bands
are a way of using rubber bands to
build strength. They rely on the
elasticity of rubber to create resistance
very similar to what people get during
a workout with free weights, and they
allow for a number of exercises to
work many muscle groups. (Jacob
Queen at Rubber Band Workouts How.com http:/www.ehow.com/info 7873829
rute band workouts Hitmozz1JKAGA)

3. Flexibility – Flexibility training refers to any exercise method that helps the joints and tendons
become more flexible over time.
Benefits of Good Flexibility
a. Improved mobility in your joints and muscle

b. Muscle joints become more elastic and slow the less elastic process
The most important muscles to stretch include the hamstring (rear thigh), lower back
and shoulder muscles. There are various ways to accomplish this, primarily through safe
stretching exercises. Yoga, Pilates, and pre-exercise stretching may also be considered
flexibility training (http://www geek.com/what-is-flexibility-training.htm)
Yoga
The word Yoga comes from die Sanskrit word "Yuj" meaning to yoke, join or unite. This
implies joining or integrating all aspects of the individual-body with mind and mind with soul – to
achieve a happy, balanced and useful life and spiritually, uniting the individual with the supreme
being. (Cedric Taylor @http://www.iyengar-yoga.com/yoga/).
Pilates
What is Pilates? Joseph Pilates called his method Contrology (from control and Greek –
Aoyia). The Pilates method seeks to increase the strength, flexibility and control of the body.
Pilates is a body conditioning routine that helps to not only build flexibility, but also strength,
endurance, and coordination (Roberts, 2002).
TIPS FOR GOOD STRETCH:
1. Do not stretch to the point at which you feel discomfort or pain. Stay within a
comfortable range. Any discomfort is a signal that you have stretched too.
2. Stretch slowly and smoothly and never bounce or make jerking movements.
3. Sustain the stretch. Pause for 10 to 20 seconds when you have reached a full stretch, and
hold the position so your muscles and joints have enough time to benefit from the stretch
(Fahey, et. al 1994).

6.1 Learning Activity: Know thy self
Compute and or Fill in the following:

1. Record your RHR for 3 days and get the average
2. How old are you?
3. Compute your Target Heart Rate using 60% and 80% Zone Levels using Karvonen
Formula
6.2 Assessment
On you own:
1. What are the types of exercises?
2. Give the distinction of each type.
3. Among the types of exercises, what is the most favored or like and Why?

Lesson 3: Phases of Exercise
In a regimen, it is important to remember that phases of exercise should always be included.

The effectiveness of an exercise program depends on how the different exercises should vary
according to its phases and the principles.
1. Warm-up
The warm-up phase of exercise prepares your body for the activity of the conditioning part
of your workout. Warming up before exercise allows your body to adjust gradually to the increased
demand on your heart, muscles, breathing and circulation. Warm-ups also increase your body
temperature slowly improves, improve flexibility and protect against injury and muscle soreness.
Warm-ups involve light aerobic activities, such as walking slowly for 5 to 10 minutes or a
moderate version of your conditioning exercise, and should be based on your physical
characteristics and your conditioning activity. For strength training, warm up by moving your
joints and muscles.
The 4 Key Components of a Warm Up
a. General warm up
The general warm up should consist of a light physical activity, like walking,
jogging, easy swimming, stationary bike riding, skipping or easy aerobics. Both the
intensity and duration of the general warm up (or how hard and how long), should be
governed by the fitness level of the participating athlete. Although a correct general warm
up for the average person should take about five to ten minutes and result in a light
sweat.
The aim of the general warm up is simply to elevate the heart rate and respiratory
rate. This in turn increases the blood flow and helps with the transportation of oxygen and
nutrients to the working muscles. This also helps to increase the muscle temperature,
allowing for a more effective static stretch. Which bring us to part two.
b. Static stretching
Yes, Static stretching! (Short-hold static stretching of 10 – 15 seconds) This is a

very safe and effective form of basic stretching. There is a limited threat of injury and it is
extremely beneficial for overall flexibility. During this part of the warm up, static stretching
should include all the major muscle groups, and this entire part should last for about five
to ten minutes.
There’s quite a bit of controversy about whether static stretching should be included
in the warm up, and recent studies have shown that static stretching may have an adverse
effect on muscle contraction speed and therefore impair performance of athletes involved

in sports requiring high levels of power and speed. It is for this reason that static stretching
is conducted early in the warm-up procedure and is always followed by sports specific
drills and dynamic stretching.
This part of the warm up is extremely important, as it helps to lengthen both the
muscles and tendons, which in turn allows your limbs a greater range of movement. This
is very important in the prevention of muscle and tendon injuries.
c. Sport Specific warm up
With the first two parts of the warm up carried out thoroughly and correctly, it is
now safe to move onto the third part of an effective warm up. In this part, the athlete is
specifically preparing their body for the demands of their particular sport. During this part
of the warm up, more vigorous activity should be employed. Activities should reflect the
type of movements and actions that will be required during the sporting event,
including sports specific drills and technical drills.
d. Dynamic stretching
Finally, a correct warm up should finish with a series of dynamic stretches.

However, this form of stretching carries with it an increased risk of injury if used
incorrectly. Dynamic stretching is most effective after a moderate to high level of general
flexibility has been established.
Dynamic stretching involves a controlled, soft bounce or swinging motion to move

a particular body part to the limit of its range of movement. The force of the bounce or
swing is gradually increased but should never become radical or uncontrolled.
During this final part of an effective warm up it is also important to keep the
dynamic stretches specific to the athlete’s particular sport. This is the final part of the
warm up and should result in the athlete reaching a physical and mental peak. At this point
the athlete is most prepared for the rigors of their sport or activity.

Example of Warm up Exercises
1. Head rotation
Starting position:
• Stand with your legs straight,
• Place your feet at shoulder-width,
• Keep your hands loosely at your sides.
Exercise: 20 REPETITIONS
• Rotate your head clockwise and counter
clockwise.
2. Forearm rotation
Starting position:
• Position as above, hands rose to shoulder height.
Exercise (Perform dynamic forearm rotation at the elbow):
• 30 seconds inwards,
• 30 seconds outwards.
3. Arm rotation
Starting position:
• Place your legs at shoulder-width,
• Keep your arms straight at your sides.
Exercise (Perform both arms rotation simultaneously):
• 20 times clockwise,
• 20 times counter clockwise,
• 20 times in opposite directions.

4. Shoulders rotation
Starting position:
•Place your legs at shoulder-width,
• Keep your arms straight at your sides.
• Perform both shoulders rotation clockwise and
counter clockwise.
5. Wrists rotation
Starting position:
• Fingers clasped.
Exercise: 60 SECONDS
• Perform wrists rotation in both directions.
6. Torso swings
Starting position:
• Stand with your legs straight,
• Place your feet at shoulder-width,
• Bend your torso forward 90 degrees,
• Raise both arms straight to the outside.
Exercise: 15 REPETITIONS TO EACH SIDE
• Perform the most extensive movements to the left
and to the right.
• Look at the hand you are lifting.

7. Torso bends
Starting position:
• Place your feet at shoulder-
width,
• Keep your knees straight while
performing the exercise.
• Count the bends made to the left
leg 1, the right leg 2 and
straightening the body 3.
• Join your legs and try to touch
your forehead to your knees (stay like this for a few
seconds).
8. Hips rotation
Starting position:
• Place your hands on your hips and your head straight.
• Perform extensive hips rotation.
• Perform the exercise 10 times clockwise and 10 times
counter clockwise.
9. Knees rotation
Starting position:
• Place your feet slightly apart, and hands on hips.
Exercise: 10 REPETITIONS FOR EACH LEG
• Raise your knee-bent leg.
• Perform knee rotation to the right and to the left.
• Change the leg.

10. Feet rotation
Starting position:
• Place your feet slightly apart, shifting your
body weight on one foot, stand on the toes of
your other leg.
Exercise: 10 REPETITIONS FOR EACH LEG
• Perform rotation of the raised foot clockwise
and counter clockwise.
• Change the leg.
11. Abdominal muscles

Starting position:
• Lie down on your back, lift your leg about 15 cm
above the ground.
Exercise: 2 TIMES 30 SECONDS EACH TIME
• Perform horizontal scissors for 30 seconds.
• 5 seconds break.
• Perform vertical scissors for 30 seconds.
12. Back muscles

Starting position:
• Lie down on your stomach.
• Lift your hands and legs simultaneously and keep them in the air for 1 second.
2. Conditioning
During the conditioning phase, you perform the exercise that produces fitness benefits,
such as calorie burning, building endurance or muscle strengthening that lasted 15 to 45
minutes. You may choose an aerobic exercise, such as swimming or the elliptical jogger, or you
may lift free weights, perform circuit training on weight machines or play a high-intensity sport
such as soccer or basketball.

3. Cool-down
The cool down phase ends your exercise session with recovery time for your body. Cooling
down requires you to keep moving after you end the conditioning phase lasted 5 to 15 minutes.
Cool down movements should allow your heart rate, blood pressure and body temperature to return
slowly to normal. A gradual decrease in physical activity, such as slow walking, is a good way to
cool down. You can also perform a few stretching movements to cool down.

6.3 Learning Activity
On your own
1. What are the types of exercises?

2. Give the distinction of each type?
3. Among the types of exercises, what is the most considered and Why?
6.4 Assessment
My Exercise Hub
Create or collect a maximum of five (5) pictures each phases of exercises: warm up
exercises, conditioning and cool down exercises

Lesson 4: Effects of Exercise on Selected Body System
The body's main physiological support systems are the musculoskeletal, cardiovascular,
respiratory, digestive, immune, nervous, and endocrine systems.
1. The Musculoskeletal System
The skeleton creates a supporting framework and protects the body's vital organs. The
bones also act as a reservoir for calcium and other minerals. Weight-bearing exercise strengthens
your bones and helps prevent osteoporosis.
Exercise also increases muscle strength, coordination, and balance. Your muscles (and
connective tissue linking the bones) are important for maintaining upright posture against gravity
and enabling movement. They also produce heat. Movement of the joints lubricates them with
synovial fluid, reducing stiffness. Stretching exercises can facilitate mobility and flexibility of the
joints, increasing your range of motion.
2. The Cardiovascular and Immune Systems
At the center of the cardiovascular system is your heart. Along with the blood vessels, it
forms a network for carrying blood containing oxygen and nutrients to the body, and removing
waste (carbon dioxide). Physical training strengthens your heart and normalizes blood pressure,
lowering your risk of heart disease.
The blood vessels are supported by the lymph vessels and nodes (which make your immune
cells). The lymphatic system removes toxins and returns them to the blood circulation. Exercise
boosts lymph flow, thus promoting a healthy immune system, which is crucial for fighting
infections.
3. The Nervous and Endocrine Systems
Your nervous system consists of the brain and nerves. Its function is to receive, store,
process, and send information. It controls functions such as heart rate and breathing, as well as
motor movement. Exercise calms your nervous system, as a result of better circulation and reduced
muscle tension. Recent studies have shown that regular exercise may also improve thinking skills
and enhance memory.
The endocrine system is closely associated with the nervous system. It sends hormones to
the body to control growth, blood sugar levels, body temperature, and metabolism. Exercise
regulates your hormonal balance, enhancing organ function and physical fitness, and lifting your
mood.

4. The Digestive and Respiratory Systems
The lungs provide the body with oxygen, which is necessary for cellular survival. Exercise
increases the flow of oxygen-rich blood to the body and contributes to the elimination of carbon
dioxide. The effects of exercise on respiration are seen almost immediately.
Your digestive system breaks down food into usable nutrients and eliminates waste
products. Over time, it tends to get sluggish and works less efficiently. Exercise contributes to
proper functioning of the digestive system, and aids the elimination of waste.
Physiological adaptations vary from one person to the next. Major factors, according to
the Centers for Disease Control, include the intensity, duration, and frequency of exercise, along
with age and initial fitness level.
Fill in the box:
Identify the effects of exercises on our selected body system
Selected Body System Effects of Exercise

1.
2.
3.
4.

Lesson 5: Principles of Exercise
1. Overload
To make improvements in your fitness you need to overload your body. Overload principle
state that doing more than normal is necessary.
The acronym FITT is an appropriate guide in helping an individual apply the overload
principle:
FREQUENCY: at least 3 days per week

INTENSITY: between 60 and 80 per cent maximal heart rate
TIME/DURATION: 15 to 60 minutes of continuous or discontinuous activity, depending
on the intensity
TYPE/MODE: rhythmical exercises using large muscle groups (eg. aerobics, cross-
country cycling: hiking jogging rope-skipping; rowing; running;
skating: swimming; walking)
2. Progression
This principle states that there is a need to gradually increase overload to achieve optimal
benefits. It is important to progress slowly with consideration and emphasis on the FITT formula
to minimize occurrences of overuse injuries.
3. Specificity
Your exercise program must be specifically related to your training goals. This means you
need to overload your muscles in the best way for your particular purpose. For example, the
training you do for building a hot set of 6 pack abs is very different to the training to the training
to improve your physical performance for martial arts.
Your exercise program should be designed specifically to get you to this goal. Your
exercise program for total body fitness would include:
Aerobic exercise/Cardio
Flexibility
Resistance exercises
etc.
4. Individuality Principle
Remember this from school? "Everyone is different, which means everyone is special”

Everyone's body is different.
Everyone has got different things which motivate them.
Everyone has got different levels of exercise experiences.
Everyone has had different injuries.
This means that when you take up an exercise program, you're going to get different results.
5. Reversibility
"Use it or lose it
Were you ever really good at something when you were younger? And then years later,
after trying it again, you discovered "I just ain’t what it used to be". Well then, you've experienced
the principle of reversibility. The exact same thing happens with fitness training. If you stop
exercising, gradually the gains that you initially made begin to disappear.
6. Adaptation/Use
This is the principle that emphasizes the body’s increasing ability to cope with the load
being brought about by the training program.
7. Variation
This is the principle that gives consideration in maintaining the interest of the exercising
individual.
8. Time Pattern
This is the principle that gives consideration to the preferred time of the exercising
individual.
9. Recuperation/Recovery
This is the principle that states that the body requires recovery periods between exercise
training session in order to adapt to the exercise stress.

My Physical Fitness Work Out
Create your own Physical Fitness Work Out Video for a minimum of 3 minutes to five
minutes with the following contents:
Goal:
Frequency:
Intensity
Time:
Type:
Phase I Warm -up Exercises
Please lists down your selected warm-up exercises
Phase II Conditioning Exercises
Please name what type of conditioning exercises or exercise proper you wanted to
engage.
Phase III Cool-Down Exercises
Please lists down your selected warm-up exercises
6.7 Assessment
Reflective Diary:
Describe your Physical Fitness Journey and how do you find it?
Submission: December 7, 2020

References
1. Cedric Taylor and edited by Mira Mehta: http:/www.iyengar-yoga.com yoga').

2. CSEP (2013).Physical Activity Training for Health
3. Dance and Exercise: A Perfect Combination by Treva Bedinghaus. About.com Guide:
4. Fahey, Thomas, et.al. Fit and Well. Mayfield Pub. Co., California. 1994
5. Gropper, S.S., Smith, J.L. & Groff, J.L. (2005). Advanced Nutrition and Human
Metabolism (4thEd.). Belmont, CA: Thomson Wadsworth.
6. Roberts, Matt. Fitness for Life Manual. Dorling Kindesley Ltd. London. 2002.
7. Tulio, Doris. Physical Education 1 for College. Cacho Hermanos Inc. Mandaluyong
City, Philippines 2010
8. Whitney, E. & Rady Rolfes, S. (2005). Understanding Nutrition. Belmont, CA:
Thomson Wadsworth
9. CSEP (2013).Physical Activity Training for Health
10. http://www.healthofchildren.com/E-F/Exercise.html#ixzz6btJhUcG8
11. http://dance about.com/od/typesofdance/a/Zumba htm).
12. https://www.livestrong.com/article/123164-effects-exercise-body-systems/
13. http://wadepage.org/files/file/BEING%20ACTIVE/cool%20down%20exercises.pdf
14. https://www.slideshare.net/vdholden/history-of-physical-fitness
15. https://preventous.com/calgary-fitness/benefits-of-physical-fitness/
16. https://www.topendsports.com/testing/tests/sprint-50meters.htm
17. https://www.youtube.com/watch?v=nheOQILMZJQ
18. https://www.physio-pedia.com/Physical_Activity_and_Exercise_Prescription


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Physical Education Department

College of Arts and Sciences

Physical Education 001

JOSEPHINE S. DUYAGUIT, MSPE

PED 001 Course Book 1 Name of Student: _______________________________

PED 001 Course Book 1 Name of Student: _______________________________

PED 001 Course Book 1 Name of Student: _______________________________

Chapter 4: Physical Fitness

Lesson 1: What is Physical Fitness? ___________________________________

Chapter 6: Physical Fitness Testing ___________________________________

Chapter 5: Exercise Prescription

Lesson 1: What is Exercise ___________________________________

PED 001 Course Book 1 Name of Student: _______________________________

At the end of the chapter, the students are expected to:

Lesson 1: Physical Fitness

PED 001 Course Book 1 Name of Student: _______________________________

• Major influence on physical development

• Military training was important to Roman life

• The YMCA began in England in 1844

USA and Europe

• 1885 – birth of physical fitness

Expansion of Public Schooling

PED 001 Course Book 1 Name of Student: _______________________________

• 1920 – Physical Fitness program is integrated as part of educational curriculum

Modern Physical Activity

• Today there is not many physically active people

Note: For online and blended learning log in to

PED 001 Course Book 1 Name of Student: _______________________________

Lesson 3: Components of Physical Fitness

HEALTH RELATED FITNESS COMPONENTS

A closer look at the individual components:

1. Cardiovascular endurance is the

PED 001 Course Book 1 Name of Student: _______________________________

2. Muscular strength is the amount of force a

3. Muscular endurance is the ability of the muscles to

4. Flexibility is the ability of each joint to move

It involves four basic movements, namely:

4.1 Flexion – bending a body segment

PED 001 Course Book 1 Name of Student: _______________________________

PERFORMANCE / SKILL RELATED FITNESS COMPONENTS

1. Agility is the ability to change and

PED 001 Course Book 1 Name of Student: _______________________________

2. Balance is the ability to control or stabilize the

3. Coordination is the ability to use the senses together

4. Speed is the ability to move your body or parts of your

PED 001 Course Book 1 Name of Student: _______________________________

Lesson 4: Benefits of Physical Fitness

• Improves your overall health

Mental Health and Well-Being

• Boosts your intellectual capacity

• Boosts your energy level

PED 001 Course Book 1 Name of Student: _______________________________

• Helps you lose weight and prevent weight gain

• Strengthens your heart and lowers your heart rate

• Boosts your immune system

Submission: November 9, 2020

Note: For online and blended learning log in to

PED 001 Course Book 1 Name of Student: _______________________________

4.4: On your Own

1. What is physical fitness?

Submission: November 9, 2020

Note: For online and blended learning log in to www.msubuug.com

PED 001 Course Book 1 Name of Student: _______________________________